Strength

4 Rounds
1 min for: 1 Squat Clean (building each set)
1 min for: 10 Single Arm OH Walking Lunges w/ DB
90 sec for: 20 Plank Marches with DB

WOD

10min EMOM
Min 1: 10/7 cal Row + ME Thrusters 95/65
Min 2: Rest

Comp HW

3 Position Muscle Snatch
(floor, below the knee, above the knee)
5 sets of (1+1+1) moderate weight
Overhead Squat
4 sets of 3 reps 50-60% of 1RM
Front Squat
3 sets of 3 reps 50-60% of 1RM

Comment

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